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The subsequent time you finish a rigorous exercise, you may want to consider a surprising new sports drink to assist refuel tired muscles: chocolate milk. A recent study, published in the journal Medicine & Science in Sports & Physical exercise (1), reports that athletes who drank chocolate milk right after an intense bout of exercise were able to exercise longer and with more power in the course of a second exercise compared to athletes who drank industrial sports beverages.

The researchers of the study indicate that chocolate milk is a powerful alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise. Researcher Joel M. Stager, PhD, professor of kinesiology at Indiana University states that "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscle tissues after strenuous physical exercise and can enable athletes to physical exercise at a higher intensity throughout subsequent workouts."

Stager and colleagues had nine cyclists bike till their muscles were depleted of energy, rest 4 hours, then bike again until exhaustion, 3 separate times. During the rest period, the cyclists drank 1 of three beverages:

1) low-fat chocolate milk

2) a conventional fluid replacement sports drink

three) a carbohydrate replacement sports drink

Throughout the second round of workout, the researchers located that cyclists who drank chocolate milk throughout the rest period had been capable to bike almost twice as long before reaching exhaustion than these who consumed the carbohydrate replacement drink, and as long as those who consumed the fluid replacement drink.

Researchers theorize that the combination of carbohydrates and protein discovered in chocolate milk is what helped enhance the cyclists' functionality and recommend that flavored milk might be an optimal beverage for refueling muscles following workout. The researchers also note that chocolate milk is a fantastic-tasting and expense-effective alternative to several sports drinks.

In addition to its best combination of carbohydrates and protein, flavored milk contains seven other crucial nutrients that are important for an athlete's wellness - like bone-constructing calcium. No other sports drink consists of the nutrient package identified in flavored milk.

This study suggests, as nicely as a lot of other people just before it, that a combination of carbohydrate and protein is much more beneficial to athletes than just carbohydrate alone in the post-workout meal or supplement. This study requires it one step further by identifying a food solution - chocolate milk - that is easy to get, low-cost, and tastes excellent.

Confirming these results was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (2). This study compared body composition and muscle function responses to resistance training in males who consumed a carb drink (Gatorade) or chocolate milk following each education session. Chocolate milk consumption instantly soon after every workout tended to increase lean body mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-physical exercise beverages dont reduce it.

The 1 factor you want to hold nonetheless is that you want to pick a non-fat or skim chocolate milk. Forty-eight % of the calories in whole milk come from fat 33 % of the calories in two% milk come from fat 20 percent of the calories in 1% milk come from fat, and percent of the calories from skim milk come from fat. So, when reaching for chocolate milk as your post-workout recovery drink of option, decide on the non-fat version.

Nonetheless, if youre not a fan of chocolate milk post-exercise then you can opt for a sports drink with effortlessly absorbable proteins such as hydrolysates. In regards to your post-exercise drink, the presence of simply absorbable proteins along with straightforward carbohydrates appears to be the most successful decision.

2006 Yuri Elkaim, BPHE, CK.

(1) Karp, Jason R. Johnston, Jeanne D. Tecklenburg, Sandy Mickleborough, Tim Fly, Alyce Stager, Joel M (2004). The Efficacy of Chocolate Milk as a Recovery Aid. Medicine & Science in Sports & Workout. 36(five) Supplement:S126.

(2) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004). Effect of post-physical exercise supplement consumption on adaptations to resistance coaching. J Am Coll Nutr,23:322-330.

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